by Bess Hochstein Though I have been called a spa addict, I prefer to think of myself as a connoisseur of the healing arts. I love a deep massage, a rejuvenating facial, some relaxing craniosacral therapy, a powerful shiatsu session, a revitalizing Ayurvedic treatment … In my years as a spa writer, I’ve tried just […]

Most of life is a habit. We tend to fall into habitual ways of thinking and being and doing, and we’re living in a world where there are a lot of expectations and demands built up around us—bills, children, work, and more. Giving yourself moments of self-care—even if it’s just five minutes each day—can greatly improve quality of life.

The first step is admitting that you might have some habits are not working for you. Take a look at your daily routines and identify moments that cause you stress or could be improved upon. Then, determine what tools you can incorporate into your routine, what new habits you can establish. When you put some of these tools into practice, you can easily shift the state of your body, mind, and heart away from stress and back into your center.

The other weekend in a yoga teacher training, we had a lovely woman guide our group in the basics of restorative yoga. At the end of the night, seeing my students in the sweet, post-practice daze, I tried to recall the last time I put my legs up the wall and covered my eyes with my lavender eye pillow. It had been a while.

Life as a yoga teacher can get busy. E-mails, cooking, writing, leading classes, planning, marketing, meeting with students, Facebook updates, and studying are only the beginning. Throw in social engagements, kids, community work, an additional job, and phone calls to loved ones, and there are simply not enough hours in the day.

In this edition of Ask the Expert, Kripalu Yoga teacher, Ayurvedic Yoga Specialist, and senior faculty member Janna Delgado answers your questions about the practice of yoga, exercises for the feet, and yoga-class etiquette.

When coming into Upward Facing Dog, how should I be utilizing my leg and abdominal muscles? Also, can you describe where my shoulders and arms should be in reference to my neck and head?

The leg muscles provide the power for the pose, so they should be engaged and active. The strength of the legs also supports the spine and protects the lower back. The knees are lifted and the toes are pointed, with the tops of the feet pressing firmly down into the floor. Maintain an internal rotation of the upper legs—the outer thighs should roll toward the floor in order to broaden the sacrum and prevent compression of the low back.

Core engagement is the other safeguard for the low back. You want to lift the perineum up, and draw the solar plexus in and up. The sacrum and tailbone lengthen down toward the heels, and the buttocks are soft, not clenched. This helps distribute the arc of the back bend evenly throughout the upper, middle, and lower back.